How to join

Force Fit

We’re on a mission to get you Force Fit

The Force Fit app is a free, easy to use app. It takes getting fit back-to-basics, and is available to everyone. As one of New Zealand’s fittest organisations, we’ve packed all our expertise into this app. It's a great way to get started, or take your fitness to the next level.

 

Download on the App Store

Get it on Google Play

Two challenges – Activator and Accelerator

No matter what your current fitness level is, with a bit of hard work these tried and tested challenges will help you get into a great routine in a matter of weeks.

how to join force fit

Activator - 6 weeks
Accelerator - 8 weeks
Free group sessions

Get yourself ready for A-Day. The 6 Week Activator Challenge will prepare you to meet the basic fitness requirements for joining New Zealand’s Navy, Army or Air Force.

The challenge is easy to follow and best of all, you can do it anywhere, anytime – no gyms or memberships required. It could be the start of your journey to becoming part of a team who need to be in peak physical condition to perform their jobs, every day.

There are separate programmes for male and female, both beginner and advanced. And if you don’t have a smartphone, it’s no problem – you can download the PDFs here:

Want to build on your overall fitness and mental resilience? Whether you’re preparing for the rigors of your particular recruit courses or taking the next step in your fitness journey, the 8 Week Accelerator Challenge is for you.

This programme is suitable for anyone currently undergoing the recruitment process, but is ideally suited to those who have successfully completed their A-Day (Assessment Day).

Each fortnight there's a beep test that sets your level for the week and allows you to measure your progress. The remaining days take you through stability, strength and conditioning exercises. You can complete this training programme under your own steam, but we recommend you engage a personal trainer to keep your intensity and motivation high, and your technique correct.

If you don’t have a smartphone to use the Force Fit app, it’s no problem – you can download the PDF.

If you live in Auckland, Hamilton, Wellington, Napier, Palmerston North, Dunedin or Christchurch, you can attend free weekly group training sessions. Here you can meet other candidates who are preparing to join, who are experiencing the same challenges as you, and may even be on the same intake as you.

By the end of this programme, you will not only be prepared to meet the entry level fitness requirements, you’ll be better prepared both physically and mentally to start your initial training. You’ll be amazed at what you can achieve when you work towards clear goals.

Force Fit videos

Activator playlist 
Accelerator playlist

Want to get Force Fit without getting injured? We’ve created a series of videos on You Tube that accompany the Force Fit app, and can help get you in shape faster. 
 

Warm up. Warm up exercises for before a workout.
 
Curl up. Correct technique for a curl up.

Press up. Correct technique for the Navy, Army and Air Force press ups.

Half squat. Correct technique to complete a half squat.

Pull up. The correct technique for a pull up.

Back arches. Correct technique to complete a back arch.

Beep test. Detailing how the beep test works and what you need to do to pass.

Stretches. Stretches are important to complete as part of a cool down after a workout.

Want to get Force Fit without getting injured? We’ve created a series of videos on You Tube that accompany the Force Fit app, and can help get you in shape faster. 

Warm up. Warm up exercises for before a workout.

Star drill. Correct technique for Star Drills.

Down up’s. Correct technique for Down Ups.

Burpee. Correct technique for Burpees.

Press up. Correct technique for Press Ups.

Lunge. Correct technique for Lunges.

Lateral jump. Correct technique for Lateral Jumps.

Get up
s. Correct technique for Get Ups.

Squat jump. Correct technique for Squat Jumps.

Single leg wall push. Correct technique for Single Leg Wall Pushes. The length of time to hold this position, as one repetition, is in the training programme.

Single leg jump. Correct technique for Single Leg Jumps.

Cross over. Correct technique for Cross Overs.

Plank arm raise. Correct technique for Plank Arm Raises.

Single leg hip raise. Correct technique for Single Leg Hip Raises.

Hip raise. Correct technique for Hip Raises.

Squat. Correct technique for Squats.

Inward twist. Correct technique for Inward Twists.

Lung step up. Correct technique for Lunge Step Ups.

Plank taps. Correct technique for Plank Taps.

Side plank raise. Correct technique for Side Plank Raises. The length of time to hold this position, as one repetition, is in the training programme.

Plank. Correct technique for the Plank. The length of time to hold this position, as one repetition, is in the training programme.

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